Chicken Fajita Soup Nutritional Values

This post is purely a reference for me. I had to plug in all of the ingredients at SparkPeople to get decent nutritional values.

Chicken Fajita Soup

Nutrition Facts

9 Servings

Amount Per Serving

• Calories 141.1
• Total Fat 1.5 g
• Saturated Fat 0.0 g
• Polyunsaturated Fat 0.0 g
• Monounsaturated Fat 0.0 g
• Cholesterol 4.4 mg
• Sodium 1,056.7 mg
• Potassium 32.0 mg
• Total Carbohydrate 5.3 g
• Dietary Fiber 1.2 g
• Sugars 2.6 g
• Protein 28.2 g

• Vitamin A 5.8 %
• Vitamin B-12 3.6 %
• Vitamin B-6 0.7 %
• Vitamin C 18.3 %
• Vitamin D 0.0 %
• Vitamin E 1.7 %
• Calcium 1.6 %
• Copper 1.0 %
• Folate 0.3 %
• Iron 2.5 %
• Magnesium 0.3 %
• Manganese 2.9 %
• Niacin 2.9 %
• Pantothenic Acid 1.2 %
• Phosphorus 1.2 %
• Riboflavin 1.3 %
• Selenium 3.4 %
• Thiamin 0.6 %
• Zinc 0.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Practical Gifts, Hoarding, and Kryptonite

It has been one busy holiday season! I planned to post one day this past week, but I got mired down between work, physical therapy, and the blahs from not getting enough sleep. As for Christmas, my family and I celebrated on Christmas Eve. I got off that morning, came home and cleaned the kitchen, then fell into bed. I woke up at 2:30, and we ate at 5:30 when my daughter got home. Then we opened gifts and everyone went to their "place" in the house to enjoy their presents. It was a fairly silent night. Except for the sound of my husband trying to figure out his new toy, a cheaper model drone.

I got several very nice gifts from my family, but my hands down favorite has got to be the Instant Pot my mom ordered me. She didn't order me any ol' Instant Pot, either. She got me the Instant Pot Ultra 10-in-1 6 quart. Nice! That's top of the line. I would have been happier with an earlier generation, but she said she wanted to be sure mine did everything available. I love my mom. She spoils me rotten. In any case, until tonight, it's been sitting on my counter top like an alien space craft, while I chewed my lip trying to figure out what I was going to put into it first. Right now, it's pressure cooking in "soup" mode. I decided to try Low Carb Chicken Fajita Soup first. (For a little crispy treat on the side I am also making cheddar cheese crisps.) I also bought Greek yogurt, a thermometer, and some cheesecloth so I can start making my own yogurt. Having decided to transition to Atkins Phase 2, I can have it now! My mom is also on a very heavy course of antibiotics and I am worried about her good gut bacteria dying off, so she'll need it. I'll be making the yogurt tomorrow or New Year's day.

As my shoulder has been healing, I have looked around my house and been very unhappy. Messy is an understatement. There is not one clean surface in my house. Everywhere I look makes me cringe. I am making an attempt to fix that as of tonight. It was completely apparent I needed to do something, because while trying to be helpful the other day, my husband decided to put some of the clean dishes up. The plastic and glass containers I use for food storage were just shoved any-old-where. It was disconcerting to say the least and extremely annoying to try to find them. I needed something to help me organize my stuff!

We ran to Walmart tonight to do some grocery shopping and I grabbed a plastic set of drawers with castor wheels. I have not gotten far yet, but I have started to put my containers into the drawers. I just sent hubby back to Walmart to buy me a second set of drawers, because we're gonna need them. I'll use the bottom drawers for the heavier items, like glass storage containers, plastic wrap, foil, and storage bags, and the top for my most often used containers. Which brings me to the realization that I am either horribly organized (actually, I am), or I am a hoarder (possibly?), or I am most possibly both.

I realized I have enough plastic storage stuff for three whole families. I kid you not. And in the trunk of my car sits two more whole sets of containers in their nifty clear totes. WHY did I buy so much? Because I had no idea I already had so much! Now my husband is picking on me, and my mom is in on it, too. Talk about nutty. I can't believe how much stuff I have! I am tempted to haul the new ones in my trunk to Salvation Army. In fact, I may just do that on my next "long" stretch of days off.

I did well over the holidays on my diet. I did have a couple of bites of my daughter's birthday cake, but only because it was so exotic. We ate at Rioz for her birthday, and in true to turning 21, she decided to have her first real drink. They surprised us by singing Happy Birthday to her and bringing her a slice of the most delicious ice cream cake I have ever tasted. Or maybe I was craving the sugar badly. Whatever the case, I allowed myself two small bites. I didn't even let myself feel guilty. I did well for the rest of the holiday, turning down all of the holiday goodies. Even our supervisor has stopped offering me candy, though she does occasionally bring me something sugar-free. I have made it well known that I am on a diet to encourage people to keep me on the straight and narrow.

The problem is, I found my kryptonite the day after Christmas. Insidious, sweet, puffy pieces of fried dough covered in a sweet glaze. Krispy Kreme donuts. Dangit. Someone brought a box to work and I could not help myself. I had a donut. I felt so guilty. Then I reminded myself that any other night, I wouldn't have stopped at one. Therefore, the self flagellation only lasted a few minutes. I decided that one donut was not going to break my diet and jumped right back in the saddle.

In any case, I'll be cleaning off and on for the next couple of days. More off  than on I am sure, but anything has got to be better than what my home looks like now. If I get it all done, I will be more than elated. If not, I'll do what I can and pick away at it over the next few weeks. Time to start a donation box, I think...

Changing Tactics and a Menu

I was quite disturbed to find a weight gain rather than a loss this week. Disheartening. This morning, after I had some time to think about it, I decided it was time to change tactics. I took a look at the free meal plans on Atkins. I don't know about you, but I can't afford to eat such a wide variety throughout the week. I can, however, eat the same thing for several days in a row.

When I first planned to start on low carb, I had this ideological plan to never use prepackaged foods. I have since changed my mind. After taking a look at the different Atkins products and dealing with a rough week, I decided it was time to add some into my daily feed. This is what my next four days look like.

Breakfast: Atkins Frozen Farmhouse-Style Sausage Scramble

AM Snack: Atkins Strawberry Shake, 10 pecan halves

Lunch: Tuna salad (4 oz tuna, 2 Tbsp mayo, 1 diced stalk celery), 1 c romaine hearts, red wine vinegar

PM Snack: Coffee with 1 Tbsp heavy cream and 1 pkt Splenda, string cheese

Dinner: Meatloaf (4 oz ground beef, 1/2 egg, 1 oz crushed pork rinds, 1/4 c each green bell pepper and white onion), 3/4 c mashed cauliflower (cauliflower, 1/2 Tbsp butter), 5 grape tomatoes

This menu was fast and easy to pull together. I didn't spend hours and hours in the kitchen. I do have a little cleanup left, but that's no biggie. The shopping was also super fast and easy. Too, I added in nuts since I am staying in Induction for at least two more weeks. I adore pecans! This menu goes through Wednesday. I'll plan for three more days and then I'll eat my "Christmas" menu for the next four days. I have yet to plan that. I'll be working on it over the next few days. I am hoping for a weight change for the good by next week!

Second Weigh-In

I have to admit to disappointment this week, but not in the diet. I am disappointed in myself a bit. At my weigh-in this morning, I found I had gained 0.4 pounds. Now this may or may not be true, as water weight does fluctuate, but I was also not as stringent as I should have been. This week has been rough, but I am not sure if that counts as an excuse. Therefore, I am definitely staying in two more weeks of induction.

My nights and days are all screwed around, meaning I have been living the life of a day shifter. I never got to bed Thursday until that evening, Mom had surgery Friday morning, and that is ho I got so screwed up I think. I ended upeating things I should not have. Or rather, more than I should have.

Bunless burger good. Bunless burger with added ketchup (restaurant, not at home) bad.

Well, I'll see where to go from here.

First Weigh-In!

I slept hard  today, and I don't remember if I ever woke up. Likely I did, since the kidneys don't stop working while we sleep. I am grateful to feel like I didn't!

As soon as I woke up, I came out to the loveseat to wake up, drank a little water, and remembered: Sunday nights are weigh-in nights. I didn't expect much, but in the first week, I lost 5 pounds! This made me happy. I know it is mostly water weight, but it is a start.

It's a work night, so I guess I'll be back tomorrow. Ciao!

Mild Chicken and Spinach Soup

I am not very good at improvising recipes these past few years. Mostly because I have had little time to cook. This morning, however, I wanted to come up with an induction friendly soup that incorporates the flavors I like. I will tweak this one after I phase over, but only by adding one or two things. It was SO good. I am going to rite the ingredients and basic prep here so I can make this again. It was even veggie-hating hubby approved!

1 average vidalia onion, chopped
8 Tbsp salted butter
2 pounds chicken breast, cut into bite sized pieces
32 ounces chicken broth
1 28 oz can petite diced tomatoes with juice
1 small can dices green chilies
12 sweet baby peppers, cut into rounds
8 cups baby spinach leaves
salt and pepper to taste

In a medium stock pot, melt butter over medium high heat. Saute onions until partly clear. Add diced chicken and cook until opaque. Add broth, tomatoes with juice, chilies, and sweet peppers. Bring to a light boil and then turn down to a simmer for 20 minutes. Add baby spinach leaves, allowing to wilt. Add salt and pepper to taste.

I am not completely certain of the total nutritional value yet, but I am going to measure more accurately later. I had a bowl tonight in lieu of my lunch and it was delicious! Just a touch of spice, a nice tang from the tomatoes, and lovely texture from the baby spinach. My bowl as roughly a cup and a half. I then split the rest of the soup among 8 pint jars. They were just over half full.

This was super tasty and a comforting, warm soup on a cold, damp night. I promised hubby I would make a double batch next time. I figure I'll make it again in a couple of weeks and stir in a bit of Greek yogurt when I transition to phase 2. I am willing to bet it will make this even better!

The Not So Pretty Side of Induction

I am fully aware that the very first phase of Atkins is tough. However, it is one thing to KNOW something and quite another to LIVE it. I am not even done with the first week, and I am struggling. I'm not struggling with temptation. It is quite easy to pass up sugar in all its forms. My coworkers have so far offered me caramel cake, cookies, chocolate, and even jello. It looked wonderful and I even had a split second where I gauged the damage a square of chocolate could do, but the damage that could be done stopped me dead in my tracks.

So far, I have experience nausea, vomiting, a brief couple of days of constipation followed by diarrhea. I have had headaches and body aches. I have been cranky as can be, prone to short bursts of anger, but thankfully have the patience borne of experience and age to swallow them rather quickly. All side effects of my body and brain scrambling for sugar. Beef and chicken bouillon help with the headaches. Motrin and Tylenol help with the body aches. Not much can be done about the transient nausea, the fatigue, or the bathroom issues for now. I am already always tired as a night nurse, so that is not much different. I can live with it.

What I am doing is drinking water, taking supplements, and carefully counting carbs, while minding protein, fat, and calorie levels. I am paying attention to meals that have absolutely no draw for me after a day or two and making a mental note not to make them ever again. I spend a large time of my downtime trying to think of ways to combine the list of acceptable foods in palatable ways.

I am definitely struggling with fat levels. Butter and olive oil tend to be my go-tos. Go figure that I went shopping this morning for my next week and forgot to buy the butter. Ugh. Therefore, I will cook what I can with what I have and pick up butter on my way home my next day off. (Since I only have one day off.)

Less than a week in and yes, I am looking forward to transitioning. Don't most people? I'll be able to do so much more. However, until I can transition (I am planning on one month of Induction), I will try to focus on just getting this thing right.

I know the time will come when I can expand my diet. I believe that nursing school taught me that dreams are not always easily brought to fruition. Sometimes you have to just have to put your head down and work hard, even when it seems like you're spinning your wheels. So many nights (and days!) I cried for a minute or two, feeling tired and defeated, but I crossed that stage and got pinned like a boss. Losing weight is like nursing school. Painful in a few ways but worth the outcome. I can do this! Induction may not be pretty, but it's so much better than diabetes or heart disease in the future.

What's Working This Week, What Isn't

It's already been an interesting week back on Atkins. I got sick yesterday so it was impossible to eat, and when I thought about eating, my menu just wasn't enticing. Already changes are having to be made. This being last minute, I am having to pull from the plans I already had for the week and switching things up.

First change: two fiber pills a day, not one. My daily constitutional is usually not this hard. Definitely need more fiber. I'm dismayed by how little fiber I have been getting, so I'm definitely adding another fiber pill.

Second change: goodbye plain avocados. For most of my adult life, I hated avocado. It didn't matter if it was incorporated into a dish or not. I flat out hated it. Then I went through a spurt where I adored it. Now, I like it if it has some flavor added, so I am dropping the plain avocado in favor of adding it to dishes later.

Third change: sorry squash and zucchini salad, it's not me, it is definitely you! I love a fresh salad, but the mixture of the fresh spring greens, yellow squash, and zucchini as an odd combination of fresh and bitter. That being said, I am no longer buying the spring greens either. Far too bitter at the moment.

The things that are working? Well, first off CHEESE! I love cheese, and that is working out just fine. I am also taking calcium, since I am 40, and I want to be sure I am getting enough to stave off osteoporosis.I am already getting vitamin D in my multivitamin, so that isn't a concern even with it being winter. Second, LONDON BROIL! This is so good. I mean, I love steak, and cooking my London Broil steakhouse style has some real pizazz. It's delicious in salad or as a main feature. Last, BULLETPROOF COFFEE! I have been fairly caffeine free for a few months, so this is like manna. I can;t find a portion of my magic bullet blender, so I am just dropping the butter and cream in and stirring like crazy. It's warm, comforting, and delicious.

Now that I have new considerations, it will make next week easier to plan. After all, I love eating healthy, but what is the point of eating things you hate while doing something good for yourself? It was better to find this out now rather than later.

Week One Menu

These menus are for me to look back and reuse or learn from. Surely, I will make some mistakes as I go along on Atkins. Already, I can tell Day One is filling!

Day One 20.8 NC

B: 2 deviled eggs (1 Tbsp Mayo, 1 tsp mustard, 1 oz. deviled ham), 1 oz cheddar, 1/2 hass avocado 3.1 NC

S: 3 stalks celery, 2 Tbsp whipped cream cheese 3.4 NC

L: 4 oz. pork loin, 2 c mixed greens, 1/2 c each raw zucchini and yellow squash, 1 Tbsp olive oil, 1 Tbsp red wine vinegar 3.4 NC

S: 1 c coffee, 1 Tbsp heavy cream, 1 Tbsp butter, string cheese, 5 sugar snap peas 2.4 NC

D: 4 oz. london broil, 1 c green beans (canned), 1 tsp dried onion, 1 c raw mushrooms, 1 Tbsp butter, 1 roma tomato 8.5 NC

Day Two

B: 2 eggs, 4 slices bacon, 1 oz. cheddar, 1/2 c broccoli, 1 Tbsp butter 3.4 NC

S: 1/2 hass avocado, string cheese 1.3 NC

L: 4 oz. london broil, 2 c baby spinach (raw), 5 grape tomatoes, 1/2 c cucumber, 1 oz. colby cheese, 1 Tbsp. olive oil, 1 Tbsp red wine vinegar 5.4 NC

S: 1 c coffee, 1 Tbsp heavy cream 0.4 NC

D: 4 oz. pork loin, 1 c cabbage, 1 roma tomato, 1 tsp. bacon grease 7.7 NC

Catalysts for Change

I think almost every change is caused by a catalyst. I thought my catalyst would be turning 40. I was wrong. My catalyst was preventing a patient fall and being injured from doing so.

Back in October, I had a patient with altered mental status. We'd set his bed alarm, as he was prone to getting out of bed, and he was a fall risk. Most hospitals don't have "sitters". At least, I know mine doesn't, as we staff by the grid, and staffing by the grid only allows for nurses and patient care technicians. This meant that all night long, the bed alarm would sound and anyone within hearing distance was off and running. He had no family sitting with him. I'm not going to go into my frustration with this particular inconvenience except to say if you love your family member with altered mental status, PLEASE have a family member or friend stay with them while they are in the hospital!

This patient was having hallucinations, both visual and auditory. I did my best with every interaction to reorient him to reality. He started seeing animals on the ceiling and was pointing them out to me at about one in the morning. To demonstrate to me that they indeed existed, he decided standing up on his hospital bed was t he best course of action. I am a short woman and not trained to deal with large patients standing flat footed on their hospital bed. I reached up to try to steady him. He flailed and my rotator cuff was wrenched. The pain did not start right away. The immediate pain as my back, which I shrugged off. An hour later, my arm was aching. I filled out an incident report. By morning, I was nearly in tears, but I finished my shift.

I was out of work for three weeks, and I am still in physical therapy as well as light duty at work. It's putting a strain on coworkers to have to help me. I came to several realizations regarding both my injury and its consequences.

Could I have prevented this injury? Possibly. If I worked out several days a week and kept my muscles in good shape, maybe. For three weeks I did almost nothing but sit on my loveseat, watch Netflix, ply Minecraft, eat, and sleep. I gained roughly eight pounds. My muscles weakened further. I get frustrated often not being able to do what I want, but I am healing. I am getting stronger.

My injury was a catalyst to drive necessary change in my life.

Over the past couple of weeks, I have been preparing to start the Atkins diet for the second time. The first time was three or four years ago. It does work. It's also hard to work around on a budget, but I intend to try. Unlike then, I am fully equipped with storage containers, recipes, and plans. I know that planning is the key to success on any lifestyle change.

I have three goals. Lose weight, get in shape, and take control of my health while I have time. I wish the catalyst wasn't a painful one, but at least I am going to be back on track!